Benefits of Squats

Strong legs and Good Health Having strong legs is important for ones overall health. The muscles that make up the legs are among the largest muscles in the human body. Squats are an exercise that should be utilized by fitness enthusiast of all levels of expertise. This exercise builds great legs, strengthens your core, and strengthens your heart.

Muscles Used During a Squat

Quick Tips/Q&A

What if you don’t have a Spotter? A spotter is a person that stands back and watches you exercise. If the weight gets more than you can handle then they can step in to help you get the weight back on the rack. A spotter is there for safety. If a spotter is not available use an amount of weight that you can easily handle. Too much weight could lead to failure and injury.

How much weight should I put on? The proper amount of weight you should put on the barbell depends on your strength level. Not everyone should do the same amount of weight. The recommendation is the weight you are comfortable with and not too heavy to cause injury.

Are their different types of squats? There are several types of squats that can be performed. • Weighted squats inside of a squat rack

build strength • Squats without weights using high reps • Squat Jumps that focus on fast twitch

muscle fibers.

Aaron Looney Raul Salvador

Barbell Squats

Introduction to squats

Introduction Barbell squats are one of the best exercises for you; whether you’re trying to build muscle or lose weight squats will help you reach your goals. Squats target the majority of the muscles on the lower half of the body. The exercise consists of an up and down movement with a barbell seated behind your neck and on your shoulders.

Safety • Wear a Safety belt while performing squats • Always have safety collars on barbell • Where proper gym attire (including closed

toes shoes) • Know your strength level • Keep your back straight and chin up • Use a spotter when possible

Materials Needed • Barbell • Weighted plates • Safety collars • Squat Rack • Safety weight belt • Spotter (if possible)

Things to keep in mind while performing a squat.

• It is important to keep the weight back on your heals so that you maintain proper balance. • While pushing the weight up keep your chin up and you’re back straight to prevent injury. Steps Step one Put weight on the bar and secure it with a collar.

Step two Place the bar high on your back. With your feet about shoulder width apart, lift the weight off the rack and take two steps backward.

Step three With your feet flat on the ground squat down until your knees make a 90 degree angle.

Step four Use your quads and gluts to push the weight straight up until you reach the upright position. And place barbell back on rack.